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How to Pimp Your Porridge For Ultimate Nutrition

How to Pimp Your Porridge For Ultimate Nutrition

Brenda Janschek | May 15, 2019

I love showing you how to take your favourite family meals and pimp them up for optimal nutrition.

There are so many different, creative ways you can pack a punch of nutrition into all your kids’ and family favourite meals, and, at the same time, curb their constant nagging for more food.

Take a humble bowl of porridge for example…

There are lots of reasons it’s already good: Oats are rich in the B-complex vitamins which help convert our food into fuel, keeping our bodies energised throughout the day and help us have great hair and skin. They’re loaded with antioxidant vitamin E which protects our cells, organs and tissues from free radicals, warding off illness and disease. Oats contain soluble fibre which helps to keep us feeling satisfied as well as help our digestive system along. Soluble fibre also provides a food source for beneficial bacteria in the gut.

Even though oats are awesome on their own, there’s no reason you can’t take that classic bowl of porridge and supercharge it!

Here are some of my favourite way to bump up the nutrition of oats

Soak oats overnight in warm water and yoghurt, kefir or buttermilk to neutralise phytic acid. Phytic acid is found in the outer layer of grains and blocks the absorption of essential mineral which can lead to deficiencies. Rinse off the oats in the next morning before cooking if you don’t like a sour tang to your porridge.  If you are dairy-free you can use apple cider vinegar or lemon juice instead. Adding in a small amount of whole wheat spelt flour or rye flour will also help to reduce the high levels of phytic acid as they contain phytase, a natural enzyme which works to break down the phytic acid and release the beneficial nutrients.

Grind up some flaxseeds and mix through the porridge. This provides a good ratio of Omega 3s which are great for our brain health and behaviour These are relatively tasteless. You could use chia seeds as well.

Mix in some butter or cream. Once oats are cooked add these whose fat-soluble activators provide the catalyst for mineral absorption and they make it super tasty!

Add a natural sweetener. Ensure you add a natural sweetener like pure maple syrup, coconut syrup, raw honey or a sprinkle of rapadura sugar rather than highly refined, processed sweetener.

Top with blueberries. Blueberries are full of antioxidants and research suggests that in addition to protecting against heart disease and diabetes and improving brain function, they may also help reduce visceral “toxic” belly fat—a type of fat that has been linked to obesity and metabolic syndrome.

Add cinnamon. Cinnamon can help to stabilise blood sugar and add extra natural sweetness.

And voila, there you have it, a delicious, satisfying bowl of goodness which makes the perfect way to start the day.
Want to know how to make my perfectly pimped porridge? Try this easy recipe.

Serves: 2
Prep Time: 5 min
Cook Time: 5 min

Ingredients

1 cup rolled oats
1 tablespoon whole wheat spelt or rye flour
1 cup of warm water
2 teaspoons whey, yoghurt, buttermilk, lemon juice or apple cider vinegar
1 cup of water
1 small pinch salt
1 tablespoon of linseeds
1 heaped teaspoon butter, ghee or cream
1 teaspoon your sweetener of choice – pure maple syrup, raw honey, rapadura or coconut sugar, brown rice syrup (optional)
Slices of banana
Blueberries or mixed berries
Cinnamon

Method

1. Place oats and spelt flour in a small saucepan.

2. Mix together the warm water and acid medium in a separate bowl.

3. Pour over oats and mix through.

4. Cover and leave to sit overnight at room temperature, for up to 24 hours

5. Rinse oats in the morning to remove the sour tang of whey, yoghurt.

6. Add oats back into saucepan with 1 cup of filtered water and pinch of salt.

7. Simmer porridge until cooked, around 5 minutes.

8. While porridge is cooking grind up linseeds.

9. Once cooked mix through linseeds and swirl of butter, ghee or cream.

10. Serve topped with sweetener ( optional – I find the fruit adds enough sweetness), banana, berries, nuts and seeds and a good shake of cinnamon.


Healthy Baked Chicken Nuggets

Healthy Baked Chicken Nuggets

Brenda Janschek | April 6, 2019

 

I’m always excited when I come up with meals that can be eaten for dinner straight out of the oven, are just as delicious eaten cold, and meals which can double up for lunch boxes the next day (and the day after that).

Chicken nuggets are a perfect solution for those nights when one child is starving at 6 pm and the other not home from training until after 8 pm. And let’s be honest, what kid doesn’t love them?!

My recipe is super easy to make with just a handful of ingredients. I make a big batch for our big eating family , and it makes enough for lunch boxes for the next day or two. I just throw the nuggets straight into the lunchbox as is, or wrap them up in some Mountain Bread with some mayo and lettuce.

I’m not one for batch frying anything, I just don’t have the patience for it and I can’t bear the mess. This baked version is just as good as the fried ones, but without the mess and they take a fraction of your time.

The seasoning can be left out of the breadcrumb mix if you prefer, or you can use any alternative combinations which your family prefers. I often do a version with a Tex-Mex flavour which the kids just love. For an Italian flavour you can add in some parmesan cheese and herbs, or make them lemon chicken flavoured with finely grated lemon rind.

I like to serve the nuggets with oven-baked potato or sweet potato fries alongside nice crispy garden salad and a squeeze of lemon over the lot.

 

This recipe makes 16 pieces

Prep Time: 10 min
Cook Time: 20 min
Total Time: 30 min

Ingredients

2 & ½ cups breadcrumbs, I just popped 2-3 pieces sourdough bread into the food processor
½ cup ghee or butter or mix of both
8 chicken thighs (approx. 900 gms)
2 teaspoons dulse flakes
1 teaspoon sweet paprika
1 teaspoon smoked paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried thyme
1 teaspoon dried basil
Sea salt or Himalayan rock salt
1 cup spelt flour
3 eggs, lightly beaten
extra virgin olive oil

 

Method

1. Preheat oven to 175 degrees C.

2. Spread breadcrumbs on a rimmed baking sheet and bake until golden brown, approximately 10 minutes, stirring breadcrumbs a couple of times to ensure they turn golden evenly.

3. Towards the end of the breadcrumbs cooking time, pop the ghee and/or butter into a ramekin and place in the oven to allow to melt.

4. While the breadcrumbs are in the oven, cut chicken thighs into quarters.

5. Once lightly golden place breadcrumbs on a dinner plate, allow to cool, then mix through the dulse flakes, paprika, garlic powder, onion powder, thyme, basil, salt, and slightly cooled ghee or butter

6. Place flour on a dinner plate.

7. Set a wire rack on a rimmed baking sheet and lightly brush some olive oil onto the rack. Or you can just line a couple of baking trays with baking paper.

8. Set up an assembly line of chicken, flour, egg, breadcrumbs and proceed to dip the chicken into the flour (shake off excess), egg (allow excess to drip off) and finally the breadcrumbs and place on the wire rack.

9. Drizzle chicken with olive oil and bake until the chicken is cooked through, approx. 15 – 20 minutes, flipping halfway through the cooking time.

 

Check out more fantastic recipes, online courses and wellness blogs on Brenda’s website.

 

Share your easy mid-week dinner creations with us on Instagram with #myTWC

 

Morning Sanity-Saving Apple and Raspberry Breakfast Loaf

Morning Sanity-Saving Apple and Raspberry Breakfast Loaf

Brenda Janschek | March 5, 2019

 

This breakfast loaf is moist, sweet and delicious. Served it up toasted and warm with a smattering of butter and a side of thick yoghurt or ricotta.

 

Ingredients

3 apples, peeled, cored and quartered
2 teaspoons baking powder
½ tsp salt
¼ cup butter, softened
¼ cup rapadura sugar
3 eggs
1 tsp vanilla
1 tsp cinnamon
2 cups almond meal
1 cup raspberries

Method

1. Preheat oven to 175 degrees Celcius and butter a loaf tin and line with baking paper.

2. I used my Thermomix for this recipe and just popped the apple in for 1 second on speed 5 in order to grate the apple. You can do the same with a food processor or just use a manual grater.

3. I then added in the baking powder, salt, eggs, butter, vanilla, sugar and cinnamon and blended on reverse speed, 10 seconds, speed 3. Or you can pop all the ingredients in the food processor or into a bowl and stir until well combined.

4. Add the almond meal and mix on reverse speed for 10 seconds on speed 4 or pop into food processor or bowl and mix until just combined.

5. Gently stir through the raspberries.

6. Pop the batter into the loaf tin and into the oven for 45 – 55 minutes. Check at 25 minutes and rotate.

7. Allow to cool for an hour in the tin before serving.

 

Notes
This loaf is very moist so is best served toasted (I use the grill option in the oven) and is delicious served with a lashing of butter, thick yoghurt or ricotta and some extra berries.

 

Check out more fantastic recipes, online courses and wellness blogs on Brenda’s website.

Share your wholesome baking creations with us on Instagram with #myTWC

 

Oat and Date and Seed Bars

Oat and Date and Seed Bars

Brenda Janschek | February 23, 2019

 

I just can’t get enough of dates!

 

It could have something to do with being Middle Eastern, growing up, a treat usually consisted of a Medjool date with a walnut stuffed inside. So I just love them. Yum!

You’re going to love this oat slice which is a super quick thing to make, totally scrumptious, and perfect for lunch boxes.

This recipe makes a loaf with 10 sliced servings.

Prep Time: 10 min
Cook Time: 20 min
Total Time: 30 min

 

Ingredients

100 grams butter
½ cup coconut sugar (love the caramel flavour it imparts and it goes really well with the dates)
½ cup Medjool dates, chopped
1 egg, lightly beaten
1 teaspoon vanilla powder or extract
1 cup Spelt flour
1 cup oats
1 tablespoon chia seeds
1 tablespoon sunflower seeds

 

Instructions

1. Preheat oven to 175 degrees.

2. Grease and line a 9 x 22cm loaf tin with parchment paper.

3. Melt butter in small saucepan, once melted keep on very low heat and whisk in the sugar until smooth.

4. Turn heat off, add dates and stir through. I highly recommend dipping the finger in to make sure it tastes ok.

5. Transfer to a large bowl and stir in egg and vanilla.

6. Add flour, oats, chia and sunflower seeds and stir until combined.

7. If mixture appears too wet, add in more oats and flour and stir through

8. Pour into loaf tin and bake for 20 minutes.

9. Cool in pan for 5 minutes, turn out onto a wire rack.

10. Once cool, slice into bars and pop into lunchboxes.

 

Notes

This recipe can be frozen after slicing.

If texture is an issue you can grind up the sunflower and chia seeds before adding to the mixture.

 

Check out more fantastic recipes, online courses and wellness blogs on Brenda’s website.

Share your beautiful wholefood baking with us on Instagram with #myTWC!

 

Try a High-Fibre Treat With These Date, Oat & Seed Bars!

Try a High-Fibre Treat With These Date, Oat & Seed Bars!

Brenda Janschek | February 23, 2019

 

I just can’t get enough of dates!

 

It could have something to do with being Middle Eastern, growing up, a treat usually consisted of a Medjool date with a walnut stuffed inside. So I just love them. Yum!

You’re going to love this oat slice which is a super quick thing to make, totally scrumptious, and perfect for lunch boxes.

This recipe makes a loaf with 10 sliced servings.

Prep Time: 10 min
Cook Time: 20 min
Total Time: 30 min

 

Ingredients

100 grams butter
c½ cup coconut sugar (love the caramel flavour it imparts and it goes really well with the dates)
½ cup Medjool dates, chopped
1 egg, lightly beaten
1 teaspoon vanilla powder or extract
1 cup Spelt flour
1 cup oats
1 tablespoon chia seeds
1 tablespoon sunflower seeds

 

Instructions

1. Preheat oven to 175 degrees.

2. Grease and line a 9 x 22cm loaf tin with parchment paper.

3. Melt butter in small saucepan, once melted keep on very low heat and whisk in the sugar until smooth.

4. Turn heat off, add dates and stir through. I highly recommend dipping the finger in to make sure it tastes ok.

5. Transfer to a large bowl and stir in egg and vanilla.

6. Add flour, oats, chia and sunflower seeds and stir until combined.

7. If mixture appears too wet, add in more oats and flour and stir through

8. Pour into loaf tin and bake for 20 minutes.

9. Cool in pan for 5 minutes, turn out onto a wire rack.

10. Once cool, slice into bars and pop into lunchboxes.

 

Notes

This recipe can be frozen after slicing.

If texture is an issue you can grind up the sunflower and chia seeds before adding to the mixture.

 

Check out more fantastic recipes, online courses and wellness blogs on Brenda’s website.

Share your beautiful wholefood baking with us on Instagram with #myTWC!

 

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